Brazilian hearts of palm salad

I discovered this fresh salad one day on one of my daily walks during lunch. It tastes better the next day.

Brazilian hearts of palm salada

Ingredients

• 1 can of hearts of palm
• cherry tomatoes
• feta cheese
• black olives
• fresh basil
• 2 tbsp lime juice
• 1 1/2 tbsp extra virgin olive oil
• ground black pepper to taste

Directions

1. Mix all the ingredients in a bowl.
2. Cover and refrigerate for at least 30 minutes before serving.
3. Stir well before serving.

Thai inspired chicken soup

I like soups and thai food, so here's my Thai inspired chicken soup. 

Ingredients

• 2 boneless, skinless chicken breasts, either diced or thinly sliced
• 2 cans of light coconut milk
• 1 bunch sweet basil leaves
• 4 kaffir lime leaves (can be substitued with 2 tbsp of lime juice) 
• 1-2 tsp ground ginger
• 1 Tablespoon gluten-free red curry paste
• 2 cups gluten-free, low sodium chicken broth
• 1/4 cup spinach
• 1/4 cup carrot sticks (or shredded)
• 2-3 stalks of celery, thinly sliced
• 1 red pepper, diced
• 2-3 green onions, thinly sliced 
• 2 stalks of lemongrass, halved lengthwise (you can also put lemongrass hearts) 
• optional: vermicelli

Preparation

1. In a large stock-pot, over medium heat, empty part of one can of coconut milk and the curry paste, and stir until the mixture starts to sizzle.
2. Add the chicken, and sauté until it is cooked through. This takes approximately 5 minutes.
3. Once the chicken is cooked, add the remaining coconut milk, sweet basil (save some for the garnish, if desired), kaffir lime leaves, ginger, chicken broth, spinach, carrots, celery, green onions (save some for the garnish, if desired) and lemongrass. Let simmer for 20-25 minutes. (You can cover it if you want)
4. Turn off heat. (if adding vermicelli, you would add it in this step, and ensure it is submerged). Let stand for about 5 minutes. 
5. Remove the lemongrass stalks. Serve and garnish with sweet basil and green onions.

Fresh avocado dip

My husband and I love avocados. In the summer, we eat a lot of fresh, raw veggies and like to have some dip (but not too much!) to accompany that.

Ingredients

• 1 large avocado, peeled and pitted
• 2 cloves of garlic, peeled and minced
• 3 tablespoons of lemon juice
• 1/4 cup cucumber, chopped and seeded
• 1/4-1/2 teaspoon red pepper flakes
• 1 tablespoon fresh cilantro, chopped
• 1 tablespoon fresh mint, chopped
• freshly ground pepper
• optional: 1/4 cup fat free greek yogurt)

Preparation

1. In a food processor, combine the avocado, garlic, lemon juice, sour cream and cucumber until smooth (or mash with a fork in a medium-sized bowl).
2. Add the red pepper flakes, cilantro, mint, pepper and mix well.
3. Cover and refrigerate for at least an hour before serving.

Brazilian hearts of palm salad

I like to eat salads for lunch. This one is great in the summer.

You can also make a large batch if you are having guests over.

The longer you let it sit before serving, the better it tastes. It keeps for a few days in the refrigerator.

Ingredients

• 1 can of hearts of palm
• cherry tomatoes
• feta cheese
• black olives
• fresh basil leaves, chopped
• 2 tablespoons lime juice
• 1 1/2 tablespoons extra virgin olive oil
• ground black pepper to taste

Directions

1. Mix all the ingredients in a bowl.
2. Cover and refrigerate for at least 30 minutes before serving.
3. Stir well before serving.

Chipotle butternut squash soup

When my stomach is upset, one of my "go-to" dish is soup. I particularly enjoy this butternut squash soup on a cold winter night or in the fall.

You can omit the chipotles and replace with maple syrup and bacon (though not too often!), or you can add cinnamon.

This soup can be cooked in a large batch and frozen.

Ingredients

• 1 butternut squash
• 1 sweet potato, diced (you can omit it) 
• 1 large carrot, chopped
• 2 chipotles in adobo sauce
• 1-2 cloves of garlic
• 3 cups fat free, sodium free, gluten free chicken broth
• 1 onion, diced
• 1 tablespoon butter
• freshly ground pepper, to taste
• optional: 1 tablespoon plain fat-free greek yogurt per serving (for garnish)
• optional: ground cinnamon

Preparation

1. Preheat oven to 400 F. Place the butternut squash on a cookie sheet and bake for approximately 45 minutes. When done, cut it in half, scoop out the seeds, and dice it. 
2. Melt the butter in a pot, over medium heat. Add the garlic. Cook for about 1 minute, until aromatic. 
3. Add the onion, carrot, sweet potato and squash. Season with freshly ground pepper. Cook until lightly browned (about 5 minutes) 
4. Add enough chicken broth to cover the vegetables. Add in the chipotles. Bring to a boil. Then, reduce heat, cover and let simmer for 30-35 minutes or until the vegetables are tender. 
5. Transfer the mixture to the blender or use an immersion blender, and blend until smooth. If it's too thick, add some of the remaining stock until the desired consistency is achieved. 

Spicy lentil stuffed peppers

We enjoy food that has a bit of a kick, and I love beans. This recipe is great year-round. I typically make 4 so that we can each have one for lunch the next day.

Ingredients

• 4 medium peppers
• 2 stalks celery, thinly sliced or diced (I'm allergic to celery, so I leave it out)
• 1 leek, thinly sliced or diced (if you don't have leek, just use an onion)
• 2 cups diced tomatoes
• 2 cups lentils (if using the canned ones, remember to drain and rinse them)
• 2 cloves of garlic, minced
• 4 tablespoons ground cumin
• 2 teaspoon ground coriander
• 1 teaspoon red chili flakes (or you can use a pinch of cayenne instead, or both)
• 2 tablespoons extra virgin olive oil
• butter or coconut oil 
• freshly ground pepper
• optional: fresh parsley leaves, chopped
• optional: plain, fat-free greek yogurt

Preparation

1. Preheat oven at 400 F. Line a deep pan with parchment paper or foil. 
2. Slice tops from the peppers and set them aside. Scoop out the inside, and when clean, place the peppers in the pan.
3. Melt butter in a pan, over medium heat. Add the celery and the leek, and cook for 3-5 minutes (until they are lightly browned). Add in the garlic, ground black pepper, chili flakes, cumin and coriander. Stir and cook for 2 minutes.
4. Add in the lentils and tomatoes. Reduce heat and let simmer for 10-15 minutes. Remove from heat.
5. Spoon the mixture in the peppers. Place the tops back on the peppers. Drizzle lightly with olive oil.
6. Bake for 45 minutes to an hour, or until the peppers have softened. 
7. Top with parsley and greek yogurt before serving.

Chocolate Avocado Pudding

I love avocados, and sometimes, although not quite often, I enjoy eating dessert. Last summer, I came across a recipe for avocado pudding that I've modified to fit my dietary requirements.

It keeps in the refrigerator for a couple of days. You can change up the toppings. Sometimes I like to eat it with fruits or with crushed nuts.

Ingredients

• 2 avocados
• 1/4 cup almond milk or other milk
• 1/4cup of cocoa powder
• 1/3 cup agave nectar or maple syrup or honey
• optional: fruits for topping or chopped nuts 

Directions

Mix all in blender. Chill. Serve cold. You can top with almonds or fruits.

Pico de gallo

Here's a recipe I like to make when I have friends over. Serve it with corn tortilla chips.

Ingredients

• 2-3 tomatoes, diced
• 1 onion, diced
• 1 jalapeño, seeded and minced
• 3-4 tablespoon of fresh, chopped cilantro
• 1/2 lime, juiced (or 1/2 tablespoon lime juice)
• 1 clove garlic, minced
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• ground black pepper to taste

Preparation

1. Mix all of the ingredients in a bowl. Refrigerate for at least 4 hours before serving to allow for the flavors to blend. 
2. Serve with corn tortilla chips.

Chicken meatballs

Meatballs are versatile; they can be served with pasta, rice, on their own, etc.

When I make this recipe, we typically have them with a tomato-mushroom sauce, served with spaghetti squash or a small portion of basmati rice, and vegetables on the side or added to the sauce.

Ingredients

• 1 pound ground lean chicken
• 1 tablespoon thyme
• 1 tablespoon oregano
• 1 tablespoon garlic powder
• 1 tablespoon parsley
• 1 tablespoon pepper
• 1 tablespoon grated parmesan

Preparation

1. Preheat oven to 400 F. Line a cookie sheet with parchment paper or foil.
2. In a medium bowl, add all the ingredients. Mix thoroughly.
3. Form into evenly sized balls. Place onto cookie sheet.
4. Bake for approximately 30 minutes or until cooked thoroughly.

Lemon garlic chicken (or Lemon garlic dill chicken)

This recipe is for one serving. It can easily be multiplied. Sometimes I like to make an extra breast and slice it on top of a salad for lunch the next day.

In the summer, we sometimes grill it on the barbecue. You can also slice the chicken breast and put it on skewers with or without vegetables. It goes well with mushrooms. If you're using wooden skewers, remember to soak them for at least 30 minutes before you cook them.

I like to serve it with grilled zucchinis, or with a mushroom and spinach salad.

Ingredients

• 1 boneless, skinless chicken breast (if making skewers, dice it)
• 1-2 tablespoons fresh lemon juice
• 1/2 teaspoon extra virgin olive oil
• 1/2 teaspoon minced garlic
• freshly ground pepper to taste
• optional: 1 teaspoon fresh dill (or 1/2 teaspoon dried dill) 

Preparation

1. Place the chicken in a bowl (or bag), rub with the dry seasonings. Add in the lemon juice and olive oil. Let it marinate for at least 30 minutes. You can refrigerate it for up to 24 hours before cooking.
2. There's many ways to cook this:
• in the oven: 
• Preheat oven at 400 F. 
• Grab a piece of foil or parchment paper. Place the chicken in the middle and brush with the marinade. Cover and close the edges. If you're making more than one, make an envelope for each breast.
• It should take about 20-25 minutes.
• You can also use a toaster oven for small portions.
• on the barbecue: 
• Place the chicken on the grill (or place a piece of foil on the grill), brush with the marinade and grill until the chicken is cooked thoroughly.
• skewers:
• Cook the skewers on the grill or in a grill pan until the chicken is cooked thoroughly.

Mushroom spinach salad with lemon garlic vinaigrette

I love salads. They are quick to make, and fit in nicely with the low-gi diet.

This one can be served as a meal or as a side. If you are eating it as a meal, be sure to include a protein (cheese, nuts, etc.). I personally enjoy it with feta or goat cheese.

Ingredients

For the salad:

• 2 cups fresh spinach (you can replace or add some mixed greens - argula, baby romaine, etc.) 
• 1/2 cup mushrooms, sliced
• a handful of cherry tomatoes
• 1/4 cup juliennes carrots

For the vinaigrette (makes more than a serving):

• 2-3 tablespoons of extra virigin olive oil 
• 2 tablespoons of fresh lemon juice
• 1-2 cloves of garlic, minced
• freshly ground pepper

Preparation

1. Toss the spinach, mushroom, tomatoes and carrots in a bowl.
2. Top with vinaigrette and mix well. 

For the vinaigrette:

Whisk all the ingredients in a bowl or place them in a jar and shake until well blended. Taste, and season as necessary. It can be stored in the refrigerator for a week. The olive oil will likely cause it to harden, but it will melt at room temperature.

Baked oatmeal "muffins"

This is one of the first low-GI recipes that I made. You can freeze these muffins as well. 

Note: I use wheat-free oats in mine. Some celiac, gluten intolerant & wheat intolerant people can tolerate small amounts of oats, so please be careful when buying oats.

Baked oatmeal "muffins"

Ingredients

• 2 1/2 cups old fashioned rolled oats 
• 1 cup plain fat-free greek yogurt (For dairy-free, replace this by applesauce. If so, the batter may be a bit runnier.)
• 2 eggs
• 1/2 cup honey
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon lemon juice
• topping of choice: berries, apples and cinnamon, walnuts, etc. 

Directions

1. Preheat oven at 400 F.
2. If you want a smooth texture, similar to a muffin, place all the ingredients except the toppings in a blender or food processor and pulse until smooth. When done, pour in a bowl.
   
   For an "oatmeal"-like texture, mix all the dry ingredients in a bowl. Then incorporate the eggs, yogurt and honey, and mix until fully incorporated.
3. Save 1/2 cup of your topping. Add the rest of the topping to the batter and gently fold in. (Note: you can pick individual toppings for each muffin; if so just don't add them to the batter yet.)
4. Prepare a muffin tin with paper or silicone liners (silicone liners hold less batter than paper liners) or grease with cooking spray. Pour the batter in the tins. Divide the remaining 1/2 cup of toppings on top the muffins. Or, if you are making different flavors, this is where you would add them to the batter.
5. Bake for 20-25 minutes or until a toothpick comes out clean. 

My healthy eating plan

As I mentioned in my previous post, I worked with a dietician to create an eating plan that would help me lose weight and then maintain it later on.

It’s important to eat three balanced meals a day (protein, fruit/vegetable, starch).

In my case, for more weight loss, I don’t eat starch at dinner and instead load up on vegetables and have a bit more protein. I also eat a minimal amount of dairy and have cut out all gluten. 

The dietitian also set my daily caloric intake to 1200. However, this can vary based on a number of factor (your age, activity level, etc.). 

What is low-glycemic?

The glycemic index is the measure of the effect on blood glucose level after you’ve eaten food containing carbohydrates. Glucose is set at 100, and foods are compared against that number. Foods that are on the lower glycemic index have less of an impact on blood glucose and insulin and tend to have slower digestion and absorption rates. 

Portion control is key. Even though a food may have a low-GI, you should still eat in moderation.

Check out the Glycemic Edge’s food list.

Getting started

As you embark on your lifestyle change journey, clean out your cabinets and get rid of any food that is bad for you. No more white foods - eliminate white breads, cereal, etc. in favor of whole grains.

Get your entire family on board with you; by only making one meal, you'll be less tempted to eat your "forbidden" foods. Besides, it'll benefit them too! Low-GI is for everyone. 

If you're trying to lose weight, eliminate bagels, bananas and white potatoes from your diet as they are high in carbohydrates.

Of course, you can treat yourself from time to time. But, have your treats outside of home or work so that you don't bring them back with you and create more temptation. 

Drink water throughout the day. Get yourself a nice refillable water bottle or cup and carry it everywhere with you. Don't like water? Try infusing it with lemon, lime, cucumber, etc. 

Keep a food diary/journal. There are great tools that can help you with that – I’ll write about those in another post. 

PCOS -what?!

You may have heard these four letters: PCOS, but may not be sure exactly what it means unless you have it or know someone who has it. They stand for polycystic ovarian syndrome.

It is a hormonal disorder affecting approximately 5-10% of women of reproductive age. While the word "ovarian" is in the title, it affects way more than just the ovaries and the reproductive system. In fact, some women may experience irregular periods, acne, excess body hair, weight gain (and difficulty losing weight), insulin resistance, depression, mood swings, difficulty sleeping to name a few symptoms.

The exact cause of PCOS is unknown. Some doctors believe it may be genetic since many women who have PCOS have family members that have it too.

There is no cure for it, but fortunately, the symptoms can be managed.

It can be difficult to diagnose teenage girls because many of the symptoms are very similar to normal changes of adolescence.

For more on PCOS, you can check out this factsheet by the U.S. Department of Health and Human Services Office.

On December 16, 2011, after years of struggling with multiple symptoms, discomfort and a series of unpleasant tests, I was diagnosed with PCOS and insulin resistance (insulin produced by my body doesn't work efficiently). 

So of course, I was prescribed medication to help manage some of these symptoms. Unfortunately, it took me a few months to get adjusted and for the side effects to subside (mostly gastrointestinal problems, headaches, bloating, etc.). I still get flare-ups every now and then.

My endocrinologist referred me to a great dietician who introduced me to a low-glycemic (low-GI) diet. The dietician helped me create a healthy diet and exercise plan.

What is insulin resistance?

If I eat foods that are high in sugar and carbs, more insulin is needed to convince my fat and muscle cells to absorb the glucose and the liver to continue to store it. The pancreas ends up producing greater amounts of insulin to try and keep everything under control. That's why it's important for me to watch what I eat, and why I follow a low-GI diet.

I despise the word diet, as I see it as a lifestyle change. The way I eat is not temporary; it’s a permanent change I had to make to keep feeling better.

But despite all the changes I've made to my lifestyle and all the weight loss, I was still getting frequent gastrointestinal issues and a lot of itching in my mouth, throat and ears.

I was diagnosed in 2014 with Oral Allergy Syndrome, which meant avoiding many raw fruits and vegetables that were on my list of low-GI fruits and veggies unless they are cooked.

On top of avoiding the offending raw fruits and veggies, I took gluten out of my diet, and have been feeling better than ever.

However, when following a low-GI diet, be careful about pre-made gluten-free products as they typically contain a lot of sugar or other sugar supplements and bad fats.

I couldn't help but think that others may be in the same boat. That's how the idea for this blog came to life. And if I can raise awareness about PCOS at the same time, even better.

September is PCOS awareness month.

I'll be sharing recipes, tips and tricks throughout the month.

And to my fellow cysters, if you have recipes, tips and tricks to share, please do so!